Information handout for members & clients

CURRENT GUIDELINES
for exercise during pregnancy
Regular exercise promotes the health and wellbeing of pregnant effects on the baby. A five minute aerobic warm up, and a 10 to 15
women and their unborn babies. The following guidelines are based minute aerobic cool down is essential.
on the unique physical and physiological conditions that exist during
10.Stop exercising and consult your physician if you experience any
pregnancy. Please consult your physician regarding your exercise
of these symptoms during exercise:
program during pregnancy, regardless of whether you are a novice
• Bleeding • Elevated blood pressure
exerciser or have many years of experience.
• Cramping • Dizziness
1. Women who currently participate in a regular exercise program • Faintness • Severe joint pain.
can continue exercising with some modifications to their programs
11. During pregnancy, all the connective tissue in the body becomes more
during pregnancy. Those who plan to start an exercise program
lax than normal. To help prevent injury, avoid deep flexion and extension
after becoming pregnant must obtain a physician’s approval first.
of the joints and avoid activities that require jumping or jarring motions or
2. Maintain regular exercise, at least three times per week and, if rapid changes in direction. Always brace your abdominal muscles when
possible, between 20 to 30 minutes in duration, at a moderate lifting and maintain good posture to reduce the risk of injury and minimise
intensity (you should be able to carry on a normal conversation strain to your joints during and after pregnancy. Stretch gently and remain
during the activity). Another option is to accumulate activity to cautious and gentle with all your stretches.
shorter periods such as 15 minute sessions.
12. Always wear a good supportive bra while exercising, to avoid
3. Avoid exercise in the supine position (lying on the back) after the overstretching the breast ligaments.
first trimester. This position is associated with decreased cardiac
13. After 20 weeks, have your trainer check your abdominal muscles weekly,
output, which limits the blood flow to the baby.
to determine if the rectus abdominus muscle has separated. This ‘gap’
4. Avoid exercise in hot, humid environments, and always stay well which occurs between your abdominal muscles during pregnancy known
hydrated. This is especially true during the first trimester, which as diastasis recti and can occur during pregnancy, though often occurs
holds the greatest risk of cell malformation. Also avoid saunas and during delivery. If it does occur cease abdominal curls and oblique work,
steam baths during pregnancy as these will increase your core but maintain the deep abdominal bracing exercises.
temperature.
14. Always maintain correct posture and form during exercise. Have your
5. Be aware that your oxygen intake is decreased during aerobic trainer assess your posture throughout pregnancy, keeping watch for
activity, therefore, you will need to modify the intensity of your musculoskeletal changes. Brace your abdominal muscles and be aware
exercise. Always stop exercise before you feel exhausted. Keep the of your back at all times.
maximum heart rate at 70 per cent of heart rate reserve (under
15. Choose a mixture of weight bearing and non weight bearing activities
150bpm – depending on your age). Check with your trainer for an
such as walking, low impact aerobics, light weights, yoga, Pilates,
accurate calculation.
cycling, swimming and aqua fitness. Avoid heavy lifting and holding
6. You will find there is an increase in your resting heart rate. You the breath. Do not perform lunges or wide squats and they may lead to
may find that by the end of the pregnancy, your resting heart lower back pain and/or pubis symphysis pain.
rate will have increased by up to 30 beats per minute. This is
16. Strengthen your pelvic floor muscles. Strong pelvic floor muscles will
completely natural and will return to normal after the birth.
assist with the birth process and recovery and help to prevent stress
7. You will need to increase your food intake by an additional 300 incontinence.
calories per day, building up to 500 by the third trimester. Women
17. After the birth, return to exercise gradually. Start with gentle abdominal
who exercise during pregnancy should be particularly careful to
bracing focusing on the pelvic floor and the deep corset muscles.
ensure they are eating enough.
Check with your physician at six weeks post-natal, prior to re-starting
8. Eat carbohydrates before exercise, as your blood sugar levels can an exercise program with your trainer.
fluctuate rapidly during pregnancy. Always eat food containing
low glycemic index carbohydrates 1 to 2 hours before exercising. By Liz Dene, BHMS
If you feel faint or dizzy, slow down or stop exercising and get a Liz is a personal trainer with more than 15 years industry
carbohydrate snack. experience. She specialises in nutrition and exercise
9. Always have a prolonged cool down after the aerobic portion of and pregnancy issues and is a lecturer for the Australian
your workout. Stopping exercise suddenly, or going directly from Institute of Fitness (NSW) and presenter for Australian
aerobic exercise to lying on the floor can also have detrimental Fitness Network.

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